How to Have a Cheap and Balanced Vegetarian Diet
Tips to Save Money, Eat Healthy, and Go Meatless
Nov 20, 2008
As food prices go up and more and more people become conscious of the environmental impact of their diets, as well as the impact on world hunger, many are switching over to vegetarianism or veganism for the first time. Young people are often especially tempted by environmental consciousness and planning their own meals for the first time to make the switch. For the grocery shopper without a plan, vegetarianism can seem prohibitively expensive – but it doesn’t have to be.
Buy Fresh Produce in Season
It’s a good idea to keep a vegetarian diet as balanced as possible, in order to avoid missing any essential nutrients that can also be found in meats and (for vegans) dairy. But fresh fruits and vegetables can be very expensive, and not always worth the expense. It’s good to have an idea of what types of produce are available at what time of the year in the area, and buy local whenever possible. This will be cheaper than buying imported produce, and often tastier. When food is priced by the pound, the smart shopper weighs before buying to see how much that entire bag of grapes actually costs. It's also a waste of money to buy pre-sliced melon or pineapple, which is always more expensive than slicing at home.
Another tip, especially for those transitioning to vegetarianism for the first time and living alone, is not to go overboard with vegetables. Planning recipes in advance takes a small amount of time compared to the money savings. There is a tendency to grab tons of fruits and vegetables, assuming that they must be necessary for the vegetarian diet, but they'll go bad or at least become unappetizing quickly. It's best to only buy the produce needed for a single week at one time. Those who have space should also consider growing fresh herbs in the kitchen windowsill, which will save a lot of money, let the cook cut only what she needs, and add a delicious flavor to vegetarian dishes.
Stock up on Staples Like Rice, Beans, and Grains
There are many different ways to use staples such as rice, beans, and pasta in a vegetarian diet, and these are often very inexpensive. They can be bought in bulk, and will be just as good from the cheapest grocery store around. Other grains like barley, bulgur, quinoa, grits, and polenta are an option for vegetarians who feel like their diet is a bit bland. Staples can be used to make large dishes that are full of nutrients such as casseroles and stews, and then consumed for a week, jazzing it up with cheeses, nuts, or fresh vegetables on top.
Comparison Shop and Look for Money-Saving Alternatives
Too often, it's tempting just to go for the sale stickers and assume you're getting the best bargain, but this isn't always the case. For those home cooks who tend to eat certain dishes very frequently – granola for breakfast every morning, for example, or a signature pasta dish – it can be worth it to make a note of the cost of key ingredients in every convenient store. For produce, the farmer's market or even a nearby roadside stand are also options. Just like calculating the miles to the gallon a car gets from old gas station receipts, a smart shopper can divide the price of an item by its weight to get a cost per ounce or another convenient unit. The results can be surprising! This also is a good way to see how much money a person saves by making a six-serving casserole as opposed to buying individual meals at the store. A two-dollar meal may look cheap, but it's nothing like home cooking.
Finally, anyone on a budget should keep an eye out for alternative shopping options that save money. Some communities have great local co-ops where the food prices are cheaper for members and even cheaper for members who donate a few hours a month of their time working at the store. Weekly sales flyers are also helpful, though again it is important to think objectively about the sale price in terms of how much food it is and how it compares to other options.
